The 6 Worst Leg Strength Training Exercises For Men

Some legs workouts can be absolute detrimental exercises and must be avoided.   
   
When weight training for legs, the movements are never the same. Actually some move do more bad be executed with a lot of caution. In order to escape bad physical injuries and subsequent medical bills, the following no-no exercises are not worth the risk.

1. Knee Extensions

It is very risky to put your knees under a great force. Instead of doing a knee extension, try out some yoga movements in order to strengthen the flexibility of the quadriceps.

2. Using the Smith Machine

Smith equipment has a fixed elevation for doing squats. The vertical angle in particular is the most dangerous. If the body is fixated to a particular spectrum of movement, one cannot loco mote in the intended natural manner hence compromising the body mobility. It is the back that hurts the most when this exercise is executed.

3. Upright Rows

The exercise compels your shoulders to drift away from the torso while twisting in a dangerous internal point. This creates an immersive force at the shoulder joints. You also risk impinging your muscles or tendons. The wrists too are at risk due to excessive stress. The best alternative exercise is the bend-over row which in addition improves your bench press. 

4. Leg Press

The press equipment is not mechanically efficient for the body. It inhibits the proper functioning of joints while creating bigger tension on knees and the back. Leg presses are the major causes of a lumbar hernia in gym users.

5. The Lat Pull-down

This involves a pull behind your head and extreme rotations of your shoulders. The shoulder joint ligaments are also tensed inappropriately. These can lead to instability, impingement, and hyper mobility of the joints.

6. Bench Triceps Dips

The dips risk shoulder injuries. Putting the hands behind is a strenuous exercise for your elbows. The workout causes the head to come forward hence creating a discomfort.

Now that you know, weight training for legs must be done with a lot of care unless you want to end up a cripple. 

How To Stay Motivated For Weight Loss

You have joined the gym, tried to diet but still there is no progress in your weight loss goals. You begin with high motivations but with time, your motivation plateau. It could be that you get bored with consuming steamed veggies every night. If this describes you, here are a few motivation tips that will help to keep you on your track to success.

Set some realistic goals

The first step towards your diet success is to set the right kind of goals. In case you happen to set goals that are unattainable for instance, losing thirty pounds in a period of a few months, you will be setting yourself for failure. In case you focus on your health as well as creating good eating strategies; you are more likely to stick with the diet. Therefore, you should set some small goals such as 5 pound; you will get the confidence to help you continue.

Go slow

In order to achieve success, you will need to your entire lifestyle. This is not something that can happen overnight. You will be in a better position to maintain the weight loss if you do it in a slow manner. If you are starving, you are likely to feel irritable and your chances of failure will be higher. 

Expect setbacks

There are times when we all fall into temptation. The danger is not that single splurge but making it an excuse for bringing all every day.

Avoid being a perfectionist

Having the mind of a perfectionist will get in the way of your success. Whenever you slip up, you need to get over it and think about tomorrow.

Use a buddy system

In case you will be swimming upstream alone; it will be difficult for you to make any meaningful lifestyle change. This is why you will need to find other people who have a similar goal and this will help to improve your odds of success.


If you want to find more information about the motivational tips for weight loss, you should get in touch with Muscle Prodigy.

How To Increase Your Bench Press Using Proper Form

It doesn’t matter what level you are at bench pressing, there are many ways to increase your bench press through the application of proper forms. Take a look at these easy-to-follow rules for bench pressing.

• The grip : Firmly grab the bar with your hands at a low position and squeeze the bar with a full grip.
• The feet : They should stay grounded on the floor and align with the knees like in a squatting position. Under no circumstance should the feet be raised above the floor.
• The chest : Keep the chest high as if it is trying to reach the ceiling. Contract the shoulder and let your back remain tight.
• Forearms : They should stay perpendicular to the ground. They should form a straight line together with the wrist and the elbows.
• Racking : As you do this, lock the elbows and then push the bar above the shoulders and if possible, get off the lift.  
• Wrists : Keep the wrists straight and keep the bar low in a way that won’t hurt your wrists.
• Elbows : Tuck the elbows at 75 degrees from the bottom and maintain them at a straight position below the bar.
• Shoulders : They must be kept on the bench always and used for stability.
• The bar : It should be moved in a diagonal motion from shoulders to the chest. Never push it vertically above the chest.

If you apply the above bench pressing forms, you are sure to solve the mystery of how to get stronger on bench press and keep your chest, arms and shoulders safe. As you use the correct form, remember that you also need to bench press more in order to gain experience and improve the efficiency of your workouts. Assistance workouts may also help you increase your bench press although they cannot replace bench press. To improve your bench, you must press more often and heavily. To master the skill of bench pressing, you need to think like an athlete- focus on strength, power, and explosiveness. Remember to rest to prevent chest injury.

4 Rules for Training Like A Pro- Athlete

Are you envious of the guys you watch on television during athletic competition seasons? All you need is to train your body just like those athletes. Performing like a professional athlete entails more than just working on a stationary bike or a treadmill. These simple cardio exercises aren’t sufficient. What is required is a better program that focuses on strength, aerobics, and power.

How To Improve Athletic Performance

1. Explosive training

Explosiveness is all about the tempo of weightlifting. When weight training, perform slow reps and ensure that you maximize muscle tension. This technique is safe and it promotes muscle growth. To be explosive, start by lifting little weight and then do it at the fastest possible speed. As you continue, increase the weight and do a number of repetitions. This method develops powerful muscles and you will be able to perform quick lifts. This is what we call explosiveness. 

2. Fast movements

HIIT-High Intensity Interval Training is a technique that works for athletes. It trains the body muscles to work hard without getting fatigued. HIIT improves your speed and keeps you ripped. Best exercises for athletes that create fast movements include hill sprinting, sled pushes, and treadmill sprinting. Try these exercises two times in a week in 15 to 20 minutes sessions.  

3. Core training

Core muscles are trained for actions. It is a common belief that the abs are made of proper nutrition; however, if you focus on how to improve athletic performance, it is a must that you pick exercises that will work on your core muscles, not just for aesthetic value but for more action.

4. Backside training

The best athletes have a strongly built backside. The back consists of hamstrings, glutes, lats and spine muscles. Strong back muscles showcase power and speed of an individual. It means that you are meticulous in your training.

Training for athleticism is not only all about Olympic preparations. Anybody can improve on their normal training by employing explosiveness, power, and efficiency. Athleticism is centered on power, acceleration, balance and agility.

The Ultimate Guide To Pectoral Training

There are many controversies about chest training, for example, the right weight and the intensity of repetitions. Chest strength training should emphasize both mass building and strengthening of the pecs simultaneously. The principal for mass building and strength of the chest is heavy weightlifting. However progress should be gradual rather than instantaneous. Overworking the chest can be hazardous.

Top Chest Exercises

• Flat dumbbell press
• Reversed grips
• Incline dumbbell press
• Barbell bench press
• Machine decline press
• Incline barbell bench press
• Seated machine press
• Dips
• Incline bench cable fly

Ultimate Chest Workout strategy

• Lift heavily. If you desire a muscular and huge chest, focus on maximum reps for any chest workout.
• Perform those workouts that cater for overload progression, that is, constant addition of weight as time goes by. Note that the stronger you get, the bigger you become. There are specific exercises that however do not lead to progressive overload e.g. dumbbell flyes. They only expose you to injury risks.
• Proper work volume. You need to get right about the grand total of repetitions completed every week. The general weightlifting rule states that if you perform heavier repetitions, you only do a few and the opposite still holds.
• Recovery is important for chest development. Heavy lifting calls for more time of recovery period to escape the risk of over training.
• Emphasize on compound body movements and heavy lifting.

Chest training mistakes to avoid

• Focusing on wrong workouts. Some inappropriate workouts are those that involve machines as well as the isolation exercises.
• High rep training. It causes a stunted growth of the pectoral muscles. Unless you are using steroids, avoid high rep training at all costs. Steroids cause rapid development of muscles although they leave out the ligaments and tendons. That is how steroids spoil the joints by creating excess muscle mass that connective tissues cannot handle.

Building a powerful chest doesn’t require drugs; a little knowledge is all that matters and this guide is going to help chest builders to focus on primal areas.

Nutritional Tricks To Get Ripped Fast

There are high chances that you have heard of the traditional rules of getting ripped. This includes things like eating 6 to 8 meals in a day, ensuring that your cars remain on check and increasing your protein intake. On top of this, there are some rules that are not well-established. While these may look counterproductive, they are also proven to work. These are usually referred to as tricks as not every person has caught up on them. Once you include them as part of your nutritional regimen, you will end up getting hooked.

Cheat on your diet

It is possible to get lean without having to adhere to any clean diet. However, cheating occasionally may help you lose fat. However, this doesn’t mean that you should consume unhealthy foods throughout your day. It means increasing the amount of carbs and overall intake of calories in a given day.

Why this works

When strictly dieting, this lead to a drop in the amounts of the critical hormone known as leptin. This is the hormone that is responsible for keeping hunger at bay and raising your metabolism level. When the levels of this hormone fall, you burn fewer calories and eat more. When you overeat, the leptin levels rise and this keeps your levels of metabolism high and your hunger low.

Build muscles during high-carb days

High-carb days are responsible for raising the levels of insulin. This helps to fill the glycogen stores and to keep the metabolism burning in a more efficient way. While insulin is considered to be the hormone that is responsible for sugar crashes and fat storage, it also helps in building muscles. Whenever you eat, insulin gets into your bloodstream and this causes biochemical reactions in most of the tissues such as the muscle fibers.

Burn fat during low-carb days

After the muscles cells have gotten saturated with amino acids and glucose, any extra amounts of glucose are sent to the liver where they are turned into fat. In order to prevent this, you will need to balance low carbs with the high carbs.

How To Increase Your Bench Press

Bench press is the main workout for the chest. In most gyms, it is the standard measure of the ingenuity of a weightlifter. Every weight lifter craves for bigger bench presses, but the reason why some people have small chests even after hard works in the gym is because of poor weightlifting techniques. Correct techniques make a remarkable difference.

The right ways to bench press

• Using the correct form.
• Application of proper techniques.
• Lifting of sufficient weight.
• Consistency in workout programs.
• Pertinent assistant exercising.

Bench pressing tips

• First, identify your areas of weaknesses and work on them.
• Always let your elbows be firmly fixed at your body sides as you use the triceps to lift weights.
• Apply all your body energy in lifting.
• Firmly press against the ground with your feet to stabilize your position.
• Create an intense tension on your upper back muscles and never lift your back off the bench.
• Maintain straight and vertical movements of the bar.

Bench pressing techniques

Optimum effort

In this type of training, maximum effort is applied by lifting the highest possible amounts of weight for particular reps.

Dynamic Training

The basis for this technique is moving weights at the fastest speed possible. It creates an explosive workout session. It is recommended for one day in a week. However, little weights are used in here so as to enhance the swiftness of the movements. In each repetition, the bar is pushed up with maximum force despite the fact that a light weight is being lifted. In other words, the key point is to focus on the speed of the bar.

Bands and Chains training

The chains are meant to increase the resistance when the weight is above the body builder. The chain is fixed onto the floor as the bar rests. As with the bands, they give minimal resistance when the bar is lowered and are fixed at a firm object on the ground and around the ends of barbell machine.

If you want to find more information about the how to increase your bench press, you should get in touch with Muscle Prodigy.

4 Essential Tips To Gain Muscle Mass Fast

If you are serious about adding those slabs of some new muscles and you would like to achieve some great results, this is just the right article for you. First, you will need to understand what muscle growth is. The muscle tissues are usually made of some individual muscle fibers. When you train in the right manner, there is damage to the fibers. By resting & eating, this can help to spur the growth of muscles.

The muscles will not have a reason to grow unless you are able to place them under an increasing demand. This means that after every week, your goal should be to become stronger week after week. It is quite impossible to succeed without this foundation. This means that the weight that you are able to lift this week should increase marginally to what you were able to lift week.

Hypertrophy refers to an increase in muscle size. Your goal should be to target this instead of strength training whose primary focus in strength rather than size. A good rep range should start with 6 to 8 reps for every set and increase to between 8 and 12 reps for every set.

You goal should be to train for 10 weeks in a single rep range before you can move on to the next range. You can begin your first cycle of training with a rep range of 8 to 12 reps for the first training before you can move ahead. When you train at a range that is lower than this, you will not realize a great increase in size.

The intensity with which you do the exercises will also count. You will need to recruit and ensure that you stimulate the maximum muscles in the last few sets that are almost impossible. When you stop short of this point, this will ensure that you don’t switch the growth mechanism.

If you want to find more information about the how to build muscle mass fast, you should get in touch with Muscle Prodigy.

How Effective are Muscle Building Supplements

Whether you have a goal of lifting longer, working out harder or recovering faster, it is possible to find a wide range of supplements that can help you to achieve this. However, not all muscle building supplements are created equal and therefore, it is important to make the right choice of the right ones.

Eat right and lift weights

When it comes to muscles building, there are 2 key steps that are involved. Many people think that all what is necessary is to get into the gym, working out and the right diet. However, if you would like to maximize on the growth of muscles, it is important to include a sports supplement in your shopping list. However, it is worth noting that supplements are not meant to replace the real foods but they are supposed to help in your training and dieting goals. The sports supplements are a good option for:

• When you are struggling to get enough calories/proteins
• Whenever you want to recover fast
• To enable you keep going between different meals if your schedule is tight

Some of the top supplements that you need include:

• Whey protein. Proteins are essential in the buildup of muscle mass. The only difference between whey protein and other protein sources is that whey protein is among the fast absorbing proteins as well as the best sources of proteins to help in muscle recovery and therefore enhance the growth of muscles.
• BCAAS. Proteins are usually made of some small amino acids chains. BCAAS usually consist of around 20 percent of the muscle proteins. This is an indication of their importance in the growth of muscles.
• Creatine. These are usually gotten from the food sources such as fish and meat or are produced by the body. It is usually stored in the skeletal muscles in the form of phosphocreatine and is therefore used for the generation of ATP, which is usually the source of energy for the body.

How To Build Triceps

If are wondering how to build bigger arms, one of the things that you will need to do is to train the triceps. Despite the misconception that triceps are the most essential factor, this is not the case as biceps only make around a third of the total number of muscles for the upper arm. The other 2/3 is made of the triceps.

There are various exercises that can help to work out the triceps. Most of these focus on a wide range of the arm muscles. However, there are some specific workouts that are able to primarily target the triceps and ensure that you get the best results. If you want the bigger arms, engage in these exercises that are meant to increase the triceps.

Weight dips

To improve muscles, resistance is necessary. In order to increase resistance, there is a need to add weight. The weight dips mostly rely on the body weight even though it is possible to add extra weigh in the laps in a bid to increase the muscle resistance.

To engage in this workout, use 2 benches. These should be placed around 3 to 5 feet apart. Sit on one of the benches with the heels resting on one another. It may be necessary to adjust this distance between the benches depending on the height. Place the palms on the bench that you will be sitting on and ensure that you slip forward as your support the weight using your arms. Lower yourself slowly until the elbows bend to an angle of 90 degrees. Ensure that you maintain the tension as you push yourself back to a point where you completely extend the arms.

Close grip bench press

This is a press that is marked by the elbows remaining close to your body and the hands not being more than one foot apart and not extending beyond the shoulders. This exercise focuses on the triceps group of muscles. However, the way you perform them will supply additional workouts to pectoral muscles and the biceps muscle groups.

If you want to find more information about the how to build triceps, you should get in touch with Muscle Prodigy.

Rules For Chest Strength Training

Before you start your chest strength training, there are a few things that you will need to do. First, you will need to recognize that your exercise of choice will have more effect as compared to how you do them. It is important to focus on certain variables that are not only well established but they have proven to provide maximum size of muscles for all your muscle groups.

• Choose high volume. After engaging in a few warm-ups, engage in 3 to 4 working sets of different exercises and from different angles especially the multi joint movements. 
• Exercise to the point of muscle failure. When you stop a set that you could have done more, this could have a negative impact on your level of growth.
• Ensure the right resistance. When doing the working sets, ensure that you work with a weight that you are able to handle for 8 to 12 reps to the point of failure.
• Challenge yourself. If you can manage to do over 12 reps, you should now add weight rather than just adding reps.

Break norms occasionally

When you get to a point where you feel as if your workout has gotten to a run, a good idea would be to flip-flop the single-joint and the multi joint movements if you are to see a new growth of muscles. At the beginning of your workouts, the pecs are still fresh and you can use more weight during the fly movement. It is advisable to resist the urge to use heavy weights for the low reps as this will only serve to increase the stress on joints. It would be advisable to work with a high rep range that is at least eight.

Avoid emphasizing on delts

There are different kinds of mistakes that body builders do during their chest day. However, one of the major ones is to overemphasize on delts. As compared to pecs, delts are a bit weaker and this means that when they fail, you may be left with no option but to end the set before you can fully fatigue your chest muscles.

How To Increase Your Bench Press

Whether you like this form of exercise or not, bench press is one of the key lifts from where your strength is judged. When you have some great bench press, you will find heads turning in the gym and it is the only lift that people will want to know the numbers. When used in the right manner, the bench press will train various body parts such as the pectorals, lat, triceps, shoulders and legs, If you are wondering how to increase your bench press, there are some scientifically methods that can help you to do so. However, you will need to realize that like it is the case with other compound lifts, such as the squats, military press and deadlift, bench press can turn out to be quite technical.

If you don’t know how to do the bench press in the right manner, you will end up hitting the plateau very fast. This can prove to be quite frustrating but can cause you injury as you attempt to break through it as you compromise on the form. Here are some proven methods that you can use to increase your bench press.

Pump yourself up

If you happen to be a weightlifter with enough experience, you definitely understand how important it is to be prepared mentally for the heavy lift. Probably, you have seen how weightlifters psyche themselves before attempting a lift. The truth of the matter is that pumping yourself is scientifically proven that it works and can increase the force production by 8 percent.

Mix different rep range

The subject on the right rep range can be complex. If you happen to be new to weightlifting, this advice may not apply. For experienced weightlifters, you can reap from different rep range or even periodizing the training.

Prioritize bench press

There are many people out there who are concerned about getting stuck with bench press but who performs the last exercise in their workouts. These will start with the dumbbell, before moving to dips and getting back to bench press. The order in which you perform the exercise will have a great impact on the strength as well as the overall capacity.

Important Tips On How To Get Ripped Fast

If you are wondering how to get ripped fast, there are some tips that you can use to ensure that you get the best results.

HIIT

This stands for High Intensity Interval Training. It is one of the most difficult cardiovascular training styles that you will ever find. However, the good thing with it is that it is also quite effective. When intervals of low-intensity such as walking and jogging with intervals of sprinting, it will be possible for you to burn a lot of calories in less time that what it would normally take.

Shave your hair

If you have stomach hair that has caused you to get the nickname “The Abominable Bro-man”, it is time to make use of a razor. When you shave, it will be possible for your abs to be more visible and you will stay motivated in your weight loss goal.

  

Try intermittent fasting

This is a practice where you fast for 16 hours at night and skip breakfast. This practice has been noted to work well for people trying to lose weight and this is the only diet that is capable of enabling simultaneous gain of muscles.

Increase your intake of proteins

Proteins play a key role in repairing and build up of muscle mass and it is definitely one of the most satiating groups of foods. When you increase your intake of proteins, you will feel fuller and for a longer period of time. This will also minimize the muscle wastage that is caused by cardio.

Take a walk with your dog

Ensure that you frequently walk your dog. This is a low-impact workout that does not require a lot of effort. Even though it doesn’t work wonders to burn a lot of calories, it plays an important role in your overall deficit of calories.

Try these tips, if you are wondering how to get ripped fast and you will see them work.

How To Stay Motivated To Lose Weight

After setting your weight loss goals, the next challenge will be on how to stay motivated to lose weight. Even though weight loss can seem like a daunting task, there are some simple techniques that you can use to ensure that you remain motivated for a long period of time and have fun in the process.

Don’t use crash or fad diets

When you start a chili powder or maple syrup diet, it will be difficult to stick with it. It can also be quite difficult to remain committed to a diet that is all-protein or carb-free. When you engage in something that is not natural, it will end up failing in the longterm. In simple terms, there is no single quick-fix for weight loss.

Avoid setting food off-limits

If you decide that you are not going to touch pizza, the more you will crave for it. Therefore, rather than eliminating this type of food altogether, a good idea would be to limit the food. When you tell yourself that you cannot have a certain type of food, not only will it be terrible but you will consider it a punishment.

 

 

Find an alternative way of coping with emotions

Most people have unhealthy ways of coping with their emotions. When happy, they eat. When sad they eat. When they don’t have something good to do, they eat. Unfortunately, these are unhealthy ways of coping with your emotions. Consider when and why you eat rather than just what you eat. Is it that you eat without giving a damn when watching TV?

Seek support

When you have support, it is easier to achieve anything you want. Even where your family and friends do not care about your weight loss goals, they are likely to make the journey easier. You can even join a group such as weight watchers.

Have a food journal
    
People who are always writing down everything they eat are more likely to succeed in their weight loss goals than those who don’t.


You can follow Muscle Prodigy for more information on motivational tips for weight loss, that can keep you and your diet on the winning track of losing weight.

Benefits of Muscle Building Bodyweight Workouts

Many fitness enthusiasts underrate the importance of body weight training. This is due to the fact that the majority of them believe that it is not possible to build muscles with bodyweight workouts alone. This is true if all you do is engage in 100 sit-ups and 25 push-ups. However, there are various benefits that you are likely to get from bodyweight exercises. These include:

Increased frequency of training

In case you have been in the iron game for a period of time with the goal of getting jacked, there are high chances that you are already quite beaten up. It could by that you suffer from sore shoulders as a result of benching   or even an aching lower back after some squatting sessions. How about the elbows, do they feel okay after some few triceps extensions sets? The amount of pain that you feel will cause you to spend some less time in a gym.  However, with bodyweight workouts, it will be possible for you to continue working  towards getting jacked as the bodyweight workouts offers a wide range of motions and this decrease the body’s joint stress.

Bigger neuromuscular demand

When making a movement, the amount of neuromuscular demand on your body will be greater. This causes the brain to involve more muscle fibers resulting in more muscle gains and greater strength during the pull up instead of the lat pull down.  While the two involves similar movements, the pull-up will need the entire body unlike the lat pull down that requires the limbs only.

Incidental training

During bench press, it is possible to hit the pecs, deltoids and triceps. In order to turn on other groups of muscles, you will need to consciously make this choice. However, by doing some pushups, there will be a lot of incidental training that will be taking place. Other than the pecs, triceps and deltoids becoming amped, the lats will turn on in a bid to protect the shoulder, abs & glutes fire in a bid to prevent the sagging of hips.

If you want to find more information about the muscle building bodyweight workouts, you should get in touch with Muscle Prodigy.

How To Build Muscle Mass Fast

It can really get tough to pack on muscles but with consistency, it is possible. If you are looking  for away to get some muscle mass, you will have to do a few tradeoffs such as gaining fat with the muscle mass and giving up on some activities such as running to ensure that the body focuses on the muscle gain. It will be necessary for you to ensure that you are eating more, workout using the right strategy and use exercises that are meant to ensure that your muscles become bigger.

Begin with the basic strength training

Some of the workouts of the major bodies begin with the basic and multi-joint exercises that makes it possible for you lift more weight such as the bench press for the chest, overhead pressed for the deltroids, squats for the legs and barbell rows for the back. These make it possible for you to lift heavier on the exercises while you are still fresh and have enough for the stimulation of muscle growth.

 

High-intensity workouts

In order to build muscles, you will need to engage in high intensity exercises. Even if you engage in light workouts for some longer periods, these may not get to the extent of producing the right conditions for the breaking down and rebuilding of muscles. A good idea would be to engage in sessions that last for 30 to 45 minutes and for 3 to 4 times in a week. While this may appear manageable, you will need to remember that each session should be as intense as it can.

Exercise in the right manner

In order to develop the right technique, engage in a good form in every rep. As a beginner, you will need to keep your repetition range inside your capabilities of strength. Ensure that you have the right groove of each exercise. Avoid training failure when you just begin. To get more ideas on how to build muscle mass fast, get in touch with Muscle Prodigy.

How To Get Six Pack Abs Fast

No matter where you turn, you will come across different ABS training programs with each of them promising amazing results. While some of them have a certain accuracy degree, others offer very little. Determining the method that has the best results in providing the nibbling abs can be an important step towards achieving your goal. Here are a few tips that you should consider.

Consume proteins early in the morning

Proteins are the key building muscles that are necessary for the buildup of muscle tissues. When you get 35 grams of protein during breakfast, it is possible to feel less hungry during the whole day and you are likely to see some key changes in the brain and hormones signals that are responsible for controlling your appetite. You don’t have to count calories in order to get those abs. However, it is important to get rid of the fat on the abs if you are to expose the underneath muscles. By eating less, this will help to ensure that you remain in track.

Reduce your consumption of processed food

When you consume a lot of calories from processed as well as fast foods, you will end up with an unhealthy body that doesn’t have enough nutrients. When foods are put through the preservation process, the nutrients are usually removed and this leaves them empty with some unhealthy calories. This is not a good option for a person who is seeking for a trim waistline. This is on top of the fact that when food is taken through the processing, this will add some unhealthy fat, sugars, synthetic minerals and vitamins. The body doesn’t even recognize most of these nutrients as edible.

Eat more healthy fats

Dietary fat can come from the mono unsaturated fats as well as the polyunsaturated fats like fish oils, liver oils, natural peanuts butter, avocado and a mix of peanut. When you keep the fat content to between 20% and 30%, this can assist you to get results. To get more ideas on how to get six pack abs fast, get in touch with Muscle Prodigy.

The Best Chest Training Tips

The chest is one of the body parts that requires a lot of training in order to make one's dreams come true. Many people try various sets of exercises. However, it is very unfortunate that most of them end up really disappointed because they do not necessarily know what to do. If you are a rookie for example, you might just be there confused and unsure of where to begin from. However, you do not have to worry so much. The following Chest Training Tips will help you achieve stronger chest muscles:

Get off the bench

As much as you want to make your chest stronger, you do not have a choice but to make sure you get off the working bench.Those who start from these benches normally fail to reach their plateau phase. Therefore, always ensure you get out of that bench and do the necessary. By simply doing this. It is much easier to gain a wider range of  motion for your chest muscles.

 

 Multiply your bench angles

As much as you do not want to suffer from the effects of the principal of diminishing returns, it is your duty to make sure you change your angles. For instance, make sure that the bench you are working on is adjustable to enable you very to certain angles. If you only press using only one angle, you might not benefit alot. For instance, you can start from a low angle, then adjust to a moderate one and then set to a steep angle. This will help you recruit a variety of muscles and therefore, you will be much safer. However, do not just limit yourself to these three but instead, try various angles.

Do not press the flyes

Flyes, unlike the press, is a single joint exercise that only involves the elbow joint. It is one of the most useful chest Strength Training exercise and therefore, experts advise that, one should stick to a weight that will not cause a lot of straining. Carrying more weight than it should be will only make you get tired faster and you will not be able to carry on with the rest of the exercises.

Simply stick to muscle prodigy.

How To Get A Stronger Bench Press

As much as you want to become a pro, you must learn how to How To Get A Stronger Bench Press. This will help you achieve all the training goals you might have set for yourself. There is more you need to do rather than just waking up and going to the gym. Have you been wondering on how to do this? Do not worry. The following tips will help you achieve all your goals in a perfect way. Simply adhere to each:

Exercise the rotator cuff muscles

Have you ever heard about the rotator cuff muscles and you are wondering what type of muscles they are? Well, you do not have to stress yourself so much. These is simply a group of muscles that attach to the shoulder joint. They are important muscles of the upper arm and their main function is to stabilize the shoulder joint. This in effect makes the main bench press muscles of the arm much stronger. The main muscles involved are the triceps muscles and the pectoralis major. When exercising these muscles, you have to ensure you do it fully so that you gain the maximum strength.

Exercise the triceps

This is a stronger muscle of the upper arm and it helps in achieving a stronger bench press. In order to achieve a maximum movement, one has to learn How To Get A Stronger Bench Press. For instance, you can opt for the pressups or go for gym. You do not have to worry so much in this case because you only have to master the basics.

Try the decline bench press

There are some people who love to exercise the flat bench so much that they never try the decline bench press. Decline bench press has been proved by experts to be highly effective in achieving a flexible movement of the shoulder joint. Therefore, you are able to achieve greater strength that helps you engage full bench press training. People who entirely depend on flat bench exercise get disappointed because it becomes difficult for them to achieve a maximum effect.

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The Best Advice on Abs Weight Training

Most people are searching for the best ways to get six pack abs. However, they end up doing this in the wrong manner. For instance, they may end up thinking that engaging in 200 sit-ups every evening will make their abs to pop up. Unfortunately, they end up finding that this doesn’t help them at all. This is due to the fact that abs are more or less about body fat.

If you ask the professional bodybuilders what they do to attain that perfect abs, they will inform you that they rarely train their abs. While they may do dead lifts and squats to help them become bigger,  the most important factor that affects their body shape is the diet as well as the body fat This means that diet and body fat can be quite important. You should bear in mind that while abs may be built inside a gym, they are usually sculpted inside the kitchen.

   

  

 Lean and tight

We all want to have some tight and lean abs. To achieve this, you will need to build your abs while also lowering your body fat. Many of us do not have your diet plan. In case you have the 120 lbs while cutting down your calories to the lean out and also get the abs, this will not happen. To get abs, muscles will be necessary. Also if you are a dude with 250 lbs, overweight and expect to do sit ups to get abs, this will also not happen.

Delicate muscle

Abs are usually delicate and this is why it is necessary to understand how to get abs. You will need to start by bulling up,buid as first and then lean to achieve the best abs.

Nutrition and cardio

When trying to get abs, nutrition is definitely a key factor. You can have some very big abs but when they are rarely covered with fat, it will not be possible to see them. This is why it is important to understand that what you eat usually reflects later on the body. When you eat bad and workout, you will have no benefits particularly on the abs. To understand how to get ripped fast, contact Muscle Prodigy.

Best Way To Get Six Pack Abs

Six packs is one of the things that every man wants to have in this current age. The truth is that is very hard to get men with six packs in this era because of the kind of diet that we take. During ancient times, many men were well built with almost separate abs that is well built. In this age you must hit the gym to clear your tummy first before dreaming of six packs. The following are some of the points that can help you in your abs training program.

Sit ups are the best

Sit ups are known from long time to be the type of exercise that stimulate the development of six packs. This is a very simple workout that does not require any equipment on any machines. All you need is enough space and some energy. To execute the workout, you need to sit with your trunk at upright angle and put your hands at the back of your head. Then you need to let the back of the head touch the ground while your feet are still on the ground. Repeat this several times until when you feel your muscles are fatigued. Also you can increase the frequency of execution for more effectiveness.

A roller can do your abs good

A roller is specifically meant to exercise the stomach muscles and give you a flat tummy with some packs on it. One fact about doing rollers is that your first time will pain. You need not to be worried because after repeated workouts you are going to achieve the ultimate goal. To execute this, you need very little flat space and a roller. Follow the instructions on the roller or listen to your gym instructor.

Hit the track running

Running is universal exercise for almost every body part. This is due to the fact that the whole body gets into a hyper metabolic state utilizing any stored fat. This way you end up with a flat tummy and well built abs. to receive the best Abs weight training I recommend that you visit muscle prodigy.

Tips on How To Get Ripped fast

Many fitness enthusiasts are looking for ways in which to get ripped. Here are some important tips on how to do it.

High carb days

The high carb days play an important role as they help to raise the levels of insulin. They also fill the glycogen stores and help to ensure that the metabolism is burning in an efficient manner. During these days, it is also possible to stave off the breakdown of muscles. While insulin has a bad reputation and is believed to be responsible for sugar crashes and fat storage, it also plays an important role in the building of muscles. When you eat, insulin gets released into your bloodstream. This triggers a biochemical reaction in the different tissues such as the muscle fibers. The insulin molecules are able to unlock the muscle cells and therefore allow the building muscles compounds-amino acids and glucose to not only enter but also be stored.

Low car days

After the muscles cells have become saturated with amino acids and glucose, the extra glucose is usually sent to your liver fro, where it is turned into fat. Therefore, if you would like to ensure that this doesn’t happen, it is important to ensure that the high carb days have been balanced with the low carb days. The aim of the low fat days is to ensure that insulin level is low enough so as to ensure that there is maximum burning of fat without having to sacrifice on the muscles. During the low days, it is possible to feel a bit sluggish especially when not used to it. However, when you make the right choice of foods, you will begin to see changes fast.

A good idea would to be have 3 or 4 high carbs days and ensure that the rest of the days remain low-carb. In case you are aiming for the loss of fat, you should schedule or 2 high-carb days. These should be your working out days. For more ideas on how to get lean, you should contact Muscle Prodigy.

Best Exercises That Burn Fat Fast

Doing exercise is part of life. It is recommended that everyone should at least do some exercise in a day in order to keep fit. This should especially be taken seriously by those who want to lose body weight. For instance, they need to learn the some of the best exercises that are easily done by most people. Some of the most commonly ones have been outlined below:

Press ups

Many people are aware this kind of exercise. It is mostly done to keep the chest healthy. Moreover, this is one of the best exercises for triceps. Therefore, whenever you want to grow stronger, you can try. It is simple to master as it only involves touching the surface with only the hands and the feet and then pushing and pulling your body to and from the surface. However, the body should only be closer to it but should not touch the surface. 

 Running

This can be done by everyone, irrespective of whether male or female. Running is well done in a field such as a football pitch provided you are not close to a specific Olympic field. It is one of the exercises that burn fat fast. All you need to do before running is to take some energy foods such as a sweet potato some hours before. You can start with two laps and the increase them by two every time you get to the field to run. It is a simple exercise that does not necessarily require a professional trainer. All you have to adhere to is consistency. Simply make sure you discipline yourself such that you should draft a schedule to guide you.

Pull ups

Just like running and press ups, pull ups are also simple and can be done by anyone. This exercise involves pulling the trunk up against a static force that should be at a higher surface. All you need to do is to hold on something placed high up and then do the exercise. No special training is required and therefore, you can easily learn by yourself.

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How To Improve Athletic Performance Through Diet

Diet is a key consideration when you are thinking of how to be a better athlete. Here are a few tips on how to improve your athlete performance using diet.

Hydration

If you will need to be successful in your workout, you will need to hydrate well before, during and even after the workout. Engaging in long workouts, humidity, fluid loss and a lot of heat can all lead to dehydration and this can impact how well you exercise. In order to remain hydrated, you should:

• Drink 1 to 2 glasses of water as the first thing when you wake up in the morning
• Sip water from a bottle throughout the day
• Drink a cup or two of any fluid before you begin exercising
• Drink ½ to one cup of fluid after every fifteen minutes o the workout
• Replenish your body fluid after working out
• If you are engaging in lower intensity exercises that last for less than 45 minutes, water is a good choice. For higher intensity exercises that lasts for more than 60 minutes, consider using a sports drink. However, you need to ensure that the sugars are at a minimum.
  
  

 

Carbs

The goal of every individual should be to consume 55 to 60% of their total calories as carbs. Foods that have high GI(glemric index) can be quickly converted into energy and these make you feel hungry after a shorter period of time.

Proteins

For the buildup and repair of muscles, it is advisable to choose lean proteins. A good idea would be to consume 3 servings of dairy products per day. Experts recommend that for athletes they should take 0.5 grams to 8 grams of your body weight. This means that if you weigh 132 pounds, you will need to consume 80 grams every day.

Fat

When it comes to the consumption of fat, it is advisable to do so in moderation. Fat is a great energy source that has fat soluble vitamins such as A, D.E,K. It is not advisable to count the fat grams. For more tips on how to be a better athlete, you should get in touch with Muscle Prodigy.

The Best Full Body Strength Training Workout

As a beginner, you may be wondering which are the best full body strength trainings. You ask yourself what it took the great body-builders such as Jay Cutler or Arnold Schwarzenegger. However, what you should realize is that even these great men also started like you as no one was born with a 6 pack Abs And just like you they all had a desire to see an improvement and used resistance training to build their physique. However, they understood the important elements of full body strength training workout. Here are some of the important tips that you need to know before you get started.

Workout the major muscles

There are high chances that the main reason why you started lifting was to get that bigger chest & arms and strengthen your body for the sake of a particular sport. When you work out all the key muscle groups such as chest, shoulders, quads, hamstrings, biceps and triceps, it is possible to build that symmetrical physique. The complete training can help to hinder muscular imbalance that occurs when certain body parts are favored over others. Imbalance can cause serious injuries.

Practice of form first

You will find that most of the body movements suggested here may appear quite new to you. This can cause challenges when trying to coordinate them. However, this should not be a source of major concern as all you need to do is keep rehearsing and practising the movement pattern and in a short time, it will become part of you especially after gaining the strength and size.

Do several sets of each exercise

Decades of scientific research show that doing 3 or 4 sets of each exercise can help you to attain some maximum benefits. It is important to begin with a warm-up set or 2 of each movement before moving on to the weights that are more challenging. For more ideas on full body strength training, get in touch with Muscle Prodigy.

How to Improve Athletic Performance

Many competitive athletes are searching for a way that will give them that competitive edge. This has caused many of them to use supplement and nutrition. This is on top of the fact that exercise is important to your health. Not only does it promote loss of weight, but it is also helps to build joints, bones and muscles. It can help to improve cardiovascular system and your mental well-being. This is on top of reducing the risk of nearly all chronic illnesses. Here is how to improve athletic performance.

Proper nutrients

It is important to take the right nutrients to get energy during and even after the workout. It is important to ensure that you consume a diet that is rich in antioxidants, amino acids, phyto-nutrients. It is also essential to consume foods that are rich in omega-3 fatty acids. Instead, consume the whole and naturally –occurring minerals particularly magnesium & vitamin A, B12, B6, B3, D, C and E. These are important for muscle growth and the proper protein metabolism of proteins, carbohydrates & amino acid. Supplements and nutrition are important.

Consider when you eat

In order to lose weight, ensure that you do not eat before working out or even avoid sugary foods.  Avoid eating before working out since the blood gets into the stomach rather than the muscles. This can prove to be difficult especially for the competitive athletes. However, the most important thing is to watch your body and eat accordingly. Also if you must eat before working out, ensure that you consume something that is easily digestible.

Ensure that you also drink between 8 and 12 glasses of water every day. Use a good feller to get rid of organic toxins as well as chlorine, heavy metals & chloride and pathogens like Cryptosporidium. You can also choose to use a steam distiller especially when they are used together with a charcoal filter to prevent the recondensing of volatile toxins in the water. For more ideas on how to improve athletic performance, you should get in touch with Muscle Prodigy.

Key things to observe for chest strength training

Chest strength training is key not only to all men but also to women. Most of the males feel great when they have a stronger and protruding chest. It helps them to lift the weights and also, to engage in other exercises with ease. You do not have to think twice about this. However, if you are a rooky, there are various things you need to observe so that you do not do it wrongly. Look at the following keenly.

The time one takes for training

Time is a key factor in training. For instance, the length of time one takes determines whether he or she will achieve maximum benefit to the body muscles or not. The minimum length of time for one to exercise is 30 minutes. However, depending on the need and the type of exercise, one can go beyond this, for instance, to 40 minutes or even one hour. When doing chest weight training, one must not forget this.

Resting time

Good exercise normally allows resting. There are however, people who practice for more than two hours and ignore to have their muscles rest. This is highly discouraged by the health and training specialists as it can adversely affect the muscles. For instance, the increased accumulation of various wastes in the muscles and joints will not get a chance to be eliminated from the body and therefore, the muscles might over contract or relax due to inefficient supply of oxygen and nutrients. When formulating your ultimate chest workout, you should not forget about this. Give yourself at least a thirty minute’s break or so and you will be very okay.

Body nutrients

What you eat normally affects your ability to build the chest. This is one of the chest training tips that everyone must remember. Normally, people are encouraged to take a balanced diet. Those who like feeding on fatty foods or rather, large calories and avoid a balanced diet are encouraged to put a stop on that. They should adhere to the correct way of doing it as described here.

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How to lose thigh fat faster

You have to learn how to lose thigh fat if you have it. Those who have it should by all means devise ways to make sure they eradicate it. Natural methods of fat eradication are more recommended for the artificial ones. If you adhere to the natural method, you will lose a substantial amount of fat faster and within a short time. The factors below should be adhered to.

Develop a healthy eating habit

Eating should be controlled when someone is on a plan to reduce thigh fat. For example, the total quantity of food consumed in a day should be lowered to an average amount. Alternatively, the individual should shun away from fatty foods. He or she should try to eat a balanced diet so that there are no deficiency cases experienced.

Have a variety of exercises

Depending on only a single type of exercise becomes monotonous and makes one drawn out. You need to learn the various exercises and change them from time to time so that as you do them, you enjoy everything.

Exercise regularly

Regular exercise is recommended for all people who are under a training program as a natural way of reducing fat. This means that you need to create a working schedule and use it as a guideline on what time you need to exercise. In most cases, daily exercises are most preferred at regular times. Many people practice in the morning and in the evening. You can as well employ the same time period for your practice and make it habitual.

Have a resting time

When you want to lose fat faster, you need to also rest the muscles. If you fail, there will be an accumulation of lactic acid in it and you will experience muscle cramping. You do not have to take the entire time on training. After you have done it, you should take at least half an hour and just sit down and relax so that as you begin the next set of exercises, you will be fit enough. Lack of rest normally makes one too tired that when it comes to practicing the next day, he or she cannot manage it.

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Foods of choice for cardio strength training

A cardio strength training workout puts it clear that one has to get an appropriate set of foods which he or she should adhere to. If these are fed on as per the requirements, most of the cardiopulmonary disorders will be averted from and therefore, you will be able to sustain long periods of exercise.  However, lipid rich foods are not supposed to be included in the diet as these increase the risk of diseases.

Green vegetables

These foods are rich with vitamins and mineral salts. As much as cardio and strength training is concerned, mineral salts, especially calcium, are key in the pumping of the heart. When it is insufficient, the person will be prone to heart diseases and will also fatigue easily. If you cannot obtain enough of them in your diet, you can purchase mineral salts supplements. Vitamins on the other hand, help in the body metabolism where foods are broken down into energy which is later utilized by the heart for pumping blood.

Sweet potatoes or glucose

These are carbohydrate foods which are cheaply available on the market and in our homes. Since everyone can access them, they are more preferred. Therefore, to make your cardio training program  to become successful, you need to consider this among other carbohydrate foods. Moreover, one can as well consider taking in direct glucose to increase its concentration in blood so that the rate of energy production increases to sustain the heart’s pumping process.

Fruits

A balanced diet cannot said to be complete when there are no fruits available. These have multiple benefits in the body which are also connected to proper functioning of the heart. For instance, most fruits contain calcium and other mineral salts which aid in initiating and maintaining the pumping process of the heart.

Include lean beef

Lean beef does not contain a lot of fats but proteins and mineral salts. It is therefore recommended to a person who wants to achieve a full heart strengthening training. This can also be easily found in most parts of the world.

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